Why Six Small Meals Won't Save You (But This Will)

Late-night desire to eat dropped 52% in the higher-protein group

Jan 13 • Mike Roussell, PhD

The Comeback Track: Your On-Ramp to Feeling Like an Athlete Again

Philip Rivers threw NFL passes at 44. George Foreman won a title at 45. Your comeback doesn’t need headlines—just a starting point.

Jan 11 • Mike Roussell, PhD

How to Stop the 4 Week Fitness Plan Fall-Off

You know how to start. That’s not your problem. Your problem is what happens four weeks in when the streak shatters. Here’s how to build a system that…

Jan 9 • Mike Roussell, PhD

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A Molecular Case for Steak?

Higher miR-15b-5p expression correlated with 64% lower insulin resistance markers—but only in the beef group.

Jan 6 • Mike Roussell, PhD

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The Protein Playbook: Your Complete Protein System for Building Muscle After 40

Your post-workout shake is one meal. Your muscles need four triggers per day. Here’s the complete system for turning every meal into a muscle-building…

Jan 4 • Mike Roussell, PhD

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December 2025

The Dad’s Launch Protocol: Why Starting Small Is the Only Strategy That Works

You’ve tried the 5 AM workouts and elaborate meal prep. Every time, you’re back to square one within a month. Here’s the counterintuitive approach that…

Dec 30, 2025 • Mike Roussell, PhD

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I Broke My Golden Rule in the YMCA Sauna

There I was in the sauna, just trying to get my heat exposure in, when Sauna Bro #1 starts dropping “health knowledge” on anyone who'd listen. The…

Dec 24, 2025 • Mike Roussell, PhD

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The 30-90 Protein Protocol

New research shows your post-workout meal might be slowing muscle growth. Here's the simple two-step protocol that maximizes every rep you put…

Dec 17, 2025 • Mike Roussell, PhD

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Why Your Beliefs About Stress Are Killing You (Not the Stress Itself)

It's not the pressure destroying your health. It's what you believe about that pressure. A landmark study tracking 30,000 adults revealed something…

Dec 13, 2025 • Mike Roussell, PhD

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September 2025

Start on Sunday: Hack Your Brain's Habit Loop for Better Results with Less Effort

You've tried the overhauls, the meal plans, the 5 AM wake-ups. They lasted two weeks. Here's the Stanford-backed method that actually works when you've…

Sep 14, 2025 • Mike Roussell, PhD

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Why Willpower is Failing You

You're not weak. Your kitchen is sabotaging you, your phone is draining your focus, and your schedule is working against your goals. Here's how to fix…

Sep 3, 2025 • Mike Roussell, PhD

August 2025

[Master Class] Hierarchy of Carbohydrates

The End of Carbohydrate Confusion: Your Practical Fat Loss Framework

Aug 31, 2025 • Mike Roussell, PhD

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